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Start Your Transformation With Ember Fitness

A simple plan to build muscle, get lean, and feel unstoppable—guided by real results, not fluff.

I’m 17, sitting at ~200 lb lean, and repping a two-plate bench. I built this program by testing what actually works—sleep, progressive overload, smart nutrition, and consistency. As a “brown” lifter in a space where we’re underrepresented, I’m here to show you what’s possible, and to help you do it too.

What you’ll get:
- Training plan that scales from beginner to advanced (push/pull/legs + optional accessories)
- Progression framework so you always know when to add weight, reps, or sets
- Nutrition basics for recomposition (protein targets, simple meal structure, sample day)
- Recovery checklist (sleep targets, deload rules, joint-saving mobility)
- Accountability: weekly check-ins + form cues to keep you moving forward
- Minimal-BS supplements guidance (only what helps, nothing you don’t need)

How it works:
1. Join the list below—get your starter kit + next steps.
2. Dial in training & nutrition with clear, weekly targets.
3. Level up—track PRs, tighten form, and build momentum.

Who this is for:
- You want visible progress and a plan you can stick to.
- You’re ready to follow proven steps—no overthinking, no gimmicks.
- You want a coach who’s walked the path and holds you to a standard.

FAQ:
Do I need a gym? Access to a basic gym helps; home variants included.
Bulking or cutting? We set targets based on your goal—recomp, lean bulk, or fat loss.
How fast will I see results? Strength changes show first (2–4 weeks); physique follows with consistency.

Join now and get the starter kit + weekly guidance.

Note: This is fitness education, not medical advice. Check with a professional if you have conditions or injuries.

Why Ember Fitness

  • Science-backed training

    Progressive overload. Smart recovery.

  • Habit systems

    Checklists and weekly targets.

  • Nutrition clarity

    Macros, examples, and swaps.

FAQ

How do I start?

Create an account, pick a plan, and you'll get Week 1 instantly.

What equipment is needed?

Dumbbells/bench are ideal, but every phase has body-weight options.

Do you do meal plans?

We give macro targets + sample days, not medical nutrition plans.

Cancel anytime?

Yes—self-serve from your account.

Testimonials

  • 0 to 4 gym days/week

    The habit checklist made it simple. — Priya S., Austin • Starter → Pro

  • Dropped 12 lbs in 6 weeks

    Without feeling lost. The check-ins kept me honest. — Alex R., Dallas • Pro Coaching

  • Macros finally clicked

    No more guessing. — Marco D., Houston • Pro Coaching